The comments above make sense suggesting protein, fiber and low glycemic foods. These things will not push your blood sugar up as much and thus will keep you from an insulin rebound. Lately, nutritionists have found that nuts do a similar thing. Salads and veggies in general do the same, but you want to avoid root veggies like carrots and beets, potatoes, also rice and pasta. They are OK but in smaller, less frequent servings. Beans are an amazing thing. They are packed with protein and fiber. If you get a sweet tooth, go for apples, pears, oranges and just about any fruit other than bananas and dates and big portions of dried fruit.

If OP wants something to moderate his appetite, nuts are not the best choice. I say this because I face the opposite problem: as many other ectos, I need to eat above my appetite. I eat 40 nuts a day because they provide lots of energy with low glycemic index in a small volume. They don't fill up your stomach like lentils would if you had to consume the same calories.

Another tip for filling up with good calories-- take two tablespoons of flax or olive oil after every meal. This will add 6-700 cal of good fat to your diet-- the kind you need for heart health, testosterone production and maintaining good cholesterol levels.

It's also cheap and filling, but the taste takes some getting used to.

Alexxx5 saidAnother tip for filling up with good calories-- take two tablespoons of flax or olive oil after every meal. This will add 6-700 cal of good fat to your diet-- the kind you need for heart health, testosterone production and maintaining good cholesterol levels.

It's also cheap and filling, but the taste takes some getting used to.

Alexxx5 saidAnother tip for filling up with good calories-- take two tablespoons of flax or olive oil after every meal. This will add 6-700 cal of good fat to your diet-- the kind you need for heart health, testosterone production and maintaining good cholesterol levels.

It's also cheap and filling, but the taste takes some getting used to.

I don't get it... how can low volume foods (relative to their calories) be filling?

Alexxx5 saidAnother tip for filling up with good calories-- take two tablespoons of flax or olive oil after every meal. This will add 6-700 cal of good fat to your diet-- the kind you need for heart health, testosterone production and maintaining good cholesterol levels.

It's also cheap and filling, but the taste takes some getting used to.

Alexxx5 saidAnother tip for filling up with good calories-- take two tablespoons of flax or olive oil after every meal. This will add 6-700 cal of good fat to your diet-- the kind you need for heart health, testosterone production and maintaining good cholesterol levels.

It's also cheap and filling, but the taste takes some getting used to.

I don't get it... how can low volume foods (relative to their calories) be filling?

Try it. Even small amounts of pure fat have a suppressant effect in the appetite disproportionate to their total volume. And even if you're still hungry, you've added a lot of good calories quickly and cheaply. Eating oil like this is a standard part of a clean bulking diet for hard gainers.

Alexxx5 saidAnother tip for filling up with good calories-- take two tablespoons of flax or olive oil after every meal. This will add 6-700 cal of good fat to your diet-- the kind you need for heart health, testosterone production and maintaining good cholesterol levels.

It's also cheap and filling, but the taste takes some getting used to.

I don't get it... how can low volume foods (relative to their calories) be filling?

Try it. Even small amounts of pure fat have a suppressant effect in the appetite disproportionate to their total volume. And even if you're still hungry, you've added a lot of good calories quickly and cheaply. Eating oil like this is a standard part of a clean bulking diet for hard gainers.

Alexxx5 saidTry it. Even small amounts of pure fat have a suppressant effect in the appetite disproportionate to their total volume. And even if you're still hungry, you've added a lot of good calories quickly and cheaply. Eating oil like this is a standard part of a clean bulking diet for hard gainers.

I thought the very reason they're in my diet (and in every other bulking ecto...) is to not suppress the appetite for subsequent meals that may require it. For example: I eat those 20 cashew nuts and a banana 1h30min before lunch. It's almost the same number of calories of the lunch itself, but when it's time to lunch, my appetite is as if I had eaten nothing in the past 3h. Maybe I just have a monster appetite?

Alexxx5 saidTry it. Even small amounts of pure fat have a suppressant effect in the appetite disproportionate to their total volume. And even if you're still hungry, you've added a lot of good calories quickly and cheaply. Eating oil like this is a standard part of a clean bulking diet for hard gainers.

I thought the very reason they're in my diet (and in every other bulking ecto...) is to not suppress the appetite for subsequent meals that may require it. For example: I eat those 20 cashew nuts and a banana 1h30min before lunch. It's almost the same number of calories of the lunch itself, but when it's time to lunch, my appetite is as if I had eaten nothing in the past 3h. Maybe I just have a monster appetite?

I suppose "suppressant" was the wrong word. Small amounts of fat (2 tbsps of oil have about the same amount of calories as the nuts you're eating) satiate the appetite very well, but don't suppress it for future meals.

Alexxx5 saidTry it. Even small amounts of pure fat have a suppressant effect in the appetite disproportionate to their total volume. And even if you're still hungry, you've added a lot of good calories quickly and cheaply. Eating oil like this is a standard part of a clean bulking diet for hard gainers.

Alexxx5 saidTry it. Even small amounts of pure fat have a suppressant effect in the appetite disproportionate to their total volume. And even if you're still hungry, you've added a lot of good calories quickly and cheaply. Eating oil like this is a standard part of a clean bulking diet for hard gainers.

I do this already. What else do you recommend for hard gainers?

I'd suggest having 2-3 "super smoothies" per day using the ingredients listed below. Depending on how much of each ingredient you use, you can add 1000-2000 calories per smoothie to your diet, with 80-100 g protein and 100-300 g carbs.

Blend all ingredients well and force yourself to drink it. If you have only one per day, have it immediately after intense weight training.

Expect some bloating and fat gain along with new muscle-- when bulking that's almost inevitable unless you're doing steroids. You can "cut" the fat and water later, but if you're not forcing enough carbs along with your protein (and here simple carbs can be ok), you won't see permanent muscle gain.

But don't load up unless you're really busting ass in the weight room and feel real hunger and good muscle soreness throughout the day.

Alexxx5 saidTry it. Even small amounts of pure fat have a suppressant effect in the appetite disproportionate to their total volume. And even if you're still hungry, you've added a lot of good calories quickly and cheaply. Eating oil like this is a standard part of a clean bulking diet for hard gainers.

I do this already. What else do you recommend for hard gainers?

I'd suggest having 2-3 "super smoothies" per day using the ingredients listed below. Depending on how much of each ingredient you use, you can add 1000-2000 calories per smoothie to your diet, with 80-100 g protein and 100-300 g carbs.

Blend all ingredients well and force yourself to drink it. If you have only one per day, have it immediately after intense weight training.

Expect some bloating and fat gain along with new muscle-- when bulking that's almost inevitable unless you're doing steroids. You can "cut" the fat and water later, but if you're not forcing enough carbs along with your protein (and here simple carbs can be ok), you won't see permanent muscle gain.

But don't load up unless you're really busting ass in the weight room and feel real hunger and good muscle soreness throughout the day.

Thank you for the suggestions.

I find that if I eat protein -- or even just carbs -- right after a workout, I don't get sore at all.

I'm allergic to at least three of the protein sources you mention, and I'm not sure what weight gainer protein blend contains. Perhaps I'll just throw a steak in there instead.